not getting enough protien. ..

Kait_Dee

I have a great recipe that I use for protein cake at the end of the day sometimes. (I'm a competitive bodybuilder with a coach that has a nutritional science degree from an accredited university... I happily consume 150g pro a day!)

I make multiple variations of this cake, depending on what type of extract I use and how many macros I have left to use at the end of the day. Sometimes I use maple, others I use banana and a lot of times I use rum. I mainly stick to vanilla tho. I'll also toss shredded coconut on it when it's done, cinnamon or on the special occasion, 1tbsp low sugar cherry pie filling and low fat whippin cream to make it into a Black Forest cake!

Ingredients:

Kait_Dee

Gah. Ingredients and instructions were lost!

- 1 scoop of protein of choice (I love Magnum chocolate!)
- 1/2tsp baking powder
- 1/2tbsp Cocoa
- 1/2tbsp chocolate chips (instant lava cake!)
- 1/2tsp vanilla extract (or whatever one you like)
- 3-5 drops of liquid stevia (or 1tsp powdered)
- 1/4c *cold* water
- Toppings as you like.

Instructions:
- Mix together the dry
- Blend in the wet
- Microwave for 30-32 seconds on high (watch it!)
- Let cool/settle
- Microwave for 6 more seconds
- Top with your desired goodies
- Devour!!

robertw486

tranalex438 wrote: »

antennachick wrote: »

I struggle with getting enough protein, it seams if I do reach my goal which is 125 grams (sometimes more depending on my exercises that day) then I go over on my calories! I do protien powder twice a day, beans, chicken, eggs ect. Any suggestions? Maybe double my protien powder although I already have 2 serves per day...it seams to be the lowest calorie option.
Thanks!

I keep protein pack snacks in the fridge; cottage cheese, turkey cold cuts, Greek yogurt, these are all low in carb, fat, calories and are high in protein

The great thing about the dairy items is that you can buy them in various forms with more or less fat/sugar as well. Similar to milk, and then that way you can get the protein and whatever other macro you might be lacking, and avoid the ones you don't need.

AnnPT77 wrote: »

This may be a minor contribution, but it's a contribution: Once you have your "big" protein sources locked in, consider the things that you eat that are moderately high in calories, but have no protein. Are there alternatives to those that are equally tasty & satisfying, but have more protein?

For example, quinoa instead of rice, vegetables with a bit of protein (green peas, broccoli, spinach, etc.) rather than veggies with none, etc.

As a vegetarian, I think about my diet overall this way, and it's surprising how much protein accumulates over the day a gram or two or five at a time. These proteins tend to be lower-quality (less complete in essential amino acids), but when you have a variety of them those balance out a bit, and they do make a contribution.

I've just recently started trying to do this. Fill the protein dead items with items that have at least some protein. And it does seem to really help, as well as spread out protein intake though the day better.